5 Beginner Movements

Learn to flow.

Start with the foundations. Each movement breaks down into four layers — feet, weight, arms, breath. Tap any card to enter Breakdown Mode.

📖 New to tai chi? Read our free beginner's guide — 5 foundational movements, common mistakes, and a daily practice plan. →
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🔒 Intermediate Path
6
Brush Knee and Push (Right) (搂膝拗步)
The same coordinated push pattern on the right side — developing the bilateral symmetry that makes tai chi flow.
Intermediate
🔒
7
Play the Lute (手挥琵琶)
Shift 100% of weight to the back leg, front foot barely touching. One hand draws back, one extends forward — total full/empty distinction.
Intermediate
🔒
8
Step Back and Repulse Monkey (Left) (倒卷肱)
Step backward while pushing forward. The body retreats; the energy does not. First of three alternating repetitions.
Series · 3 repetitions
Intermediate
🔒
9
Step Back and Repulse Monkey (Right)
Mirror step — right foot back, left hand pushes forward. The alternating retreat cycle builds its rhythm.
Series · 3 repetitions
Intermediate
🔒
10
Step Back and Repulse Monkey (Left) — Third Repetition
Return left for the final step. Three cycles complete the series — the body finds rhythm in retreat.
Series · 3 repetitions
Intermediate
🔒
11
Slanting Flying (斜飞势)
Step diagonally at 45° into a wide bow stance, both arms sweeping open like wings in flight. The largest, most expansive movement in the sequence.
Intermediate
🔒
What you'll develop in this path
6 – 7
Transitioning between full and empty stances
8 – 10
Moving backward with stability — rare in any martial art
11
Diagonal stepping and large-frame expansion
Repulse Monkey · Imagine pushing something away while stepping back — energy still moves forward even as the body retreats.
Slanting Flying · A large, expressive movement — let your arms open fully like a bird taking flight.
Throughout · Maintain the same slow, continuous speed through all transitions. No pauses, no resets.
From the instructor

Principles & practice tips

☯ Key Principles
  • Breathing: Inhale on openings/expansions, exhale on closings/compressions
  • Speed: Move slowly and continuously — imagine moving through water
  • Posture: Keep head lifted, spine straight, shoulders relaxed
  • Weight Shifts: All movement initiates from the dan-tian (lower belly)
  • Knees: Never extend past toes; stay within comfortable range
🌿 Practice Tips
  • Start with 5–10 minutes of standing meditation to find your center
  • Practice each movement 5–10 times before moving to the next
  • Focus on weight transfers rather than arm positions
  • Keep movements rounded and continuous — no sharp angles

Every movement,
piece by piece

Tap any movement to activate Breakdown Mode. Each movement splits into four layers you can study and practice independently.

1
Feet
→
2
Weight
→
3
Arms
→
4
Breath